Yowza!! This is a doozy… A phenomenol CrossFit test involving stamina and strength!! If this is a new workout for you- enjoy! If you participated in the CF Open last year, what an excellent opportunity to compare your fitness!!

Movement Standards

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed.

The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar Pull-up

This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.